Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

188 • Part III: YOGa FOr EDUCatING FOr SELF-rEGULatION aND ENGaGEMENt CHaPtEr 9: YOGa aS EMBODIED SELF-rEGULatION aND ENGaGEMENt • 189

Cook-Cottone, 2015). Further, yoga provides a structure of strengthening the body, relaxing

the nervous and emotional systems, and bringing one-pointed, bare awareness to the pres-

ent moment (Anderson & Sovik, 2000; Cook-Cottone, 2015).

tHE EIGHt LIMBS OF YOGa

Most people think of yoga poses or the yoga asanas when they think of yoga (Harper, 2013).

For many of us, we are surprised to learn that yoga poses are only one of the eight limbs or

practices of yoga. Those who practice yoga in studios today often view yoga as the poses,

breath work, and some relaxation and meditation (Gard et al., 2014) but these practices

reflect only a portion of what yoga is. The eight limbs of yoga are described in the Yoga

Sutras (Cook-Cottone, 2015; Gard et al., 2014; Harper, 2013; Strauss, 2005). The eight-limbed

path is a sequential pathway to contentment, happiness, and embodied sense of self; that is,

Raja yoga as outlined by Patanjali (Bryant, 2009; Cook-Cottone et al., 2015; Gard et al., 2014;

Harper, 2013; Iyengar, 1996; Prabhavananda & Isherwood, 2007; Roach & McNally, 2005).

The first five limbs are considered the external limbs of yoga (Cook-Cottone, 2015). They

are practices associated with the outer world, the external aspects of the self (Anderson &

Sovik, 2000). They are intended to serve as the preliminary steps to strengthen the mind and

body in preparation for the three later steps of meditation (Anderson & Sovik, 2000; Cook-

Cottone, 2015; Weintraub, 2004). The external pathway provides guidance of negotiating

people in our lives, navigating decisions and challenges, and care and conditioning of the

physical body. The final three limbs are considered the internal limbs and the pathway to

self-awareness (Anderson & Sovik, 2000; Cook-Cottone, 2015; Stephens, 2010). Each of them

is described in the following (Table 9.1).

taBLE 9.1 the Eight Limbs of Yoga

Foundational, External Limbs

(Daily practices for coping, centering, and self-awareness)

Limb 1 Traditional

Practice

Yama (Conduct of self in society) the Five restraints

Ahimsa Non-harming

Satya Truthfulness

Asteya Non-stealing

Brahmacharya Moderation of the senses

Aparigraha Non-possessiveness

Limb 2 Traditional

Practice

Niyama (Conduct of self) the Five Observances

Saucha Cleanliness

Santosha Contentment

Tapas Self-discipline

Svadhyaya Self-study

Ishvara Pranidhana Self-surrender

(continued )